Potassium- How do you get 3500 mg?

kimberlyrkrebs

I come nowhere near the amount of potassium they recommend. How important is it? How do you get it? Help if you can!

MelaniaTrump

Do you have a can of beans in your pantry?
Go grab it. You will notice that potassium is not listed even though beans are loaded with potassium.
IF potassium is not listed, how are users supposed to input this information into this database?
Personally, I track magnesium on my own which I consider 10 times more important.
Up to 80% of Americans are not getting enough magnesium.
http://www.greenmedinfo.com/blog/magnesium-deficiency-symptoms-and-diagnosis
You might be getting plenty of potassium and not realize it.
Even chicken and coffee have a bit of potassium (not on database).
* When I don't eat beans or greens, I take a magnesium pill at night and I sleep like a baby.

witcherkar

I tried once to counteract sodium intake. Had to add 3 bananas for the day. Super high calories after that. I just take a potassium pill

CorneliusPhoton

Coconut water is the answer. 1 cup of it has 600 mg of potassium.

CorneliusPhoton

Greek Yogurt and low sodium V8 are other excellent choices. Potatoes.
USDA (https://ndb.nal.usda.gov/ndb/foods) is a great place to find much more complete nutrient data in foods.

AngryViking1970

The small cans of Low Sodium V8 have 700 gms of potassium for 30 calories. Potatoes are loaded with it, too.

WindSparrow

One of the reasons low sodium V8 is so rich in potassium is that in addition to the naturally occurring potassium in the vegetables it contains, it uses potassium chloride as a substitute for sodium chloride for flavor. When I lived in Arizona and was biking to work every day, I had a potassium deficiency. The doctor prescribed a supplement, but it was not enough. I ended up getting some "No Salt" salt substitute and adding it to everything I ate and half the things I drank.

fishshark

crazyravr wrote: »

There is this one lady and lad online who recommend a 21 bananas a day you can always follow that "diet" if you like haha

oh hush your mouth with that nonsence hahah!

zyxst

You're probably getting enough potassium because it's not required to be listed on nutrition info.

PP mentioned taking a potassium pill. Don't do that without talking to your doctor first.

dopeysmelly

Check out my diary. It's open and I get over 3500 on potassium most days.

CorneliusPhoton

zyxst wrote: »

You're probably getting enough potassium because it's not required to be listed on nutrition info.

PP mentioned taking a potassium pill. Don't do that without talking to your doctor first.

Not listing potassium does not automatically mean that everybody is getting enough. There is a lot that they don't list... but regardless, it is required now in the new guidelines.
http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm

ETA: "7. Why are vitamin D and potassium being added to the Nutrition Facts label?

Vitamin D and potassium are nutrients Americans don’t always get enough of, according to nationwide food consumption surveys (http://www.cdc.gov/nchs/nhanes/), and when lacking, are associated with increased risk of chronic disease. "

kimberlyrkrebs

Thanks for all of your input. I definitely think that potassium has been overlooked.

mjwarbeck

We eat lots of fruit and leaf greens like Swiss chard.

Christine_72

Even plain old coffee has potassium

Spontaneously

CorneliusPhoton wrote: »

zyxst wrote: »

Not listing potassium does not automatically mean that everybody is getting enough. There is a lot that they don't list... but regardless, it is required now in the new guidelines.
http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm

Who in America is getting 13% of their daily calories from added sugars? Love the labeling change for sugar, but this "fact" sounds conservatively distorted, imo.

adoette

Thanks to those of you who gave some advice on these. My potassium intake is always low, and coupled with the ectopics I can feel wiggling my heart around, I'm getting my doctor to check my K+ next week when I go in. I'd rather get it from while food sources than pills, but I still need to get it checked.

I really need to find some of that no salt salt stuff too.

jacksonpt

Keep in mind that many foods don't include potassium info on the label, so you're likely getting more than you think.

CooCooPuff

Coffee!

redraidergirl2009

avocados, potatoes, bananas....it's ridiculous how much is the RDA...I ate like a whole avocado, 2 small potatoes and banana and a half one day and didn't meet it.

cee134

French's No Salt Salt Substitute. It tastes like salt but is only potassium. 1/4 tea spoon is 650 mg of potassium or 19% of what you need a day (1 tsp = 2600 mg). It's a great substitute. You will probably need to use a substitute if you don't eat a ton of the right vegetables and fruits (which is hard even if that's all you eat).

Edited - check with your doctor, potassium is great but it is bad for you with certain medical conditions.

MelaniaTrump

@cee134 If my store does not carry French's, do you think other salt substitute brands would? I think my store has Mrs. Dash.
What do I look for in the ingredients in a salt substitute? Will it say potassium?
Do these salt substitutes even have an ingredient list on their little tiny bottles?
I would love to add potassium instead of salt to my foods - a change I would make for life today.

cee134

Experts suggest 4,700 milligrams of dietary potassium a day for adults as part of a balanced diet.

I eat a plant based diet but without a potassium substitute I can't get enough. Plus it's no stress, I add it instead of salt and do fine. I get blood tests once a year to make sure I'm on the right track.

Need2Exerc1se

I don't track it so I don't know if I get that much every day but beans, mushrooms, squash, melons, greens, broccoli, cooked tomatoes, nuts and peanut butter are probably my top sources. I've never been deficient.

I would suggest that you not take a potassium supplement without checking with your doctor first. Too much potassium in your blood can be deadly.

cwolfman13

Potassium isn't required to be listed on nutritional labels...so a lot of entries in the database are missing that due to the fact that most entries are user entered as per nutritional labels. Eat your veggies...potatoes are outstanding sources of potassium...they blow a banana out of the water...also canned tomato products in general, including V8...legumes are another good source...coconut water, etc...

Chances are you are not deficient as actual deficiency is rare when one is eating a balanced and varied diet

BrianSharpe

I've got some bad news for your.....the RDA according to the American Heart Assoc & Canadian Heart & Stroke is 4,700mg per day! (I only learned that doing some research after a mild stroke) I eat bananas, drink low sodium v8 or Motts Garden Cocktail, love baked potatoes, have the prefect excuse to eat beef, drink milk etc etc etc.....like some others have mentioned there is a lot of potassium in foods that doesn't appear on nutrition labels. It takes a little effort to reach the 4,700mg RDA but it's doable without resorting to supplements.

cee134

I wouldn't say it's deadly, unless you eat a ton of potassium every day (way more then 4.7 grams of it a day).

angeleyes4643

I'm in the same boat but I can't eat too many banannas because I've got prediabetes. Thanks for all the input and keep it coming. I do take a supplement daily but that's only 99 mg.

cee134

@JanetYellen The potassium level will be listed, make sure there is no sodium. No Salt is in most big name stores, you just have to look (it's usually hiding) , or you can order it online (it shouldn't be more then $5-6 a can. I like it because it is a big can and you get more for your money)

Spontaneously

JanetYellen wrote: »

@cee134 If my store does not carry French's, do you think other salt substitute brands would? I think my store has Mrs. Dash.
What do I look for in the ingredients in a salt substitute? Will it say potassium?
Do these salt substitutes even have an ingredient list on their little tiny bottles?
I would love to add potassium instead of salt to my foods - a change I would make for life today.

I just bought Morton Lite Salt in a little canister. The ingredients read "Salt, potassium chloride, calcium silicate, magnesium carbonate, dextrose, potassium iodide." Not quite as efficient as the No Salt, but it contains 350 mg of potassium for 1/4 tsp.

No vouchers for flavor comparison between brands as I'm a noob to this, but I personally wouldn't use this one quite as liberally as regular/kosher/sea/other salts. Dig the idea though.

Christine_72

cwolfman13 wrote: »

Potassium isn't required to be listed on nutritional labels...so a lot of entries in the database are missing that due to the fact that most entries are user entered as per nutritional labels. Eat your veggies...potatoes are outstanding sources of potassium...they blow a banana out of the water...also canned tomato products in general, including V8...legumes are another good source...coconut water, etc...

Chances are you are not deficient as actual deficiency is rare when one is eating a balanced and varied diet

Ha! I just checked the potato entry I usually use and it has 0 potassium. I'll be changing that toot sweet :grumble:

rileysowner

This has been said before, but I will say it again, the database here is USELESS to track potassium. It is not required on nutrition labels, and many foods that are known to be high in potassium list it as zero in the database. I would suggest if you are concerned about potassium levels, you need to find a way to track them elsewhere.